Comparing Nutrients in 7 ounces Russet Potatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Russet Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	5.4% 157kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.63% 0.46g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.68mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.6% 11.3mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.3% 1.7mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.2% 156g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Russet Potatoes versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Russet Potatoes vs Potato Skin:

• 7 ounces of Russet Potatoes have 3.9 times more Vitamin B1 and 1.4 times more Vitamin B6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Potato Skin provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Whole Russet Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Russet Potatoes vs Potato Skin:

• 7 ounces of Russet Potatoes have 1.4 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Calcium, 4.1 times more Copper, 3.8 times more Iron and 3.8 times more Manganese than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Potato Skin contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Russet Potatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Russet Potatoes have 1.4 times more Energy and 1.5 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Fiber than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Potato Skin offer comparable quantities of Protein per seven ounces.
• Both Raw Whole Russet Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Russet Potatoes VS Potato Skin

What are the health benefits of Russet Potatoes compared to Potato Skin?

Russet potatoes are a good source of vitamin C, potassium, and fiber, while potato skins are rich in antioxidants and dietary fiber. Both parts of the potato offer health benefits, so it's best to consume the whole potato to get a variety of nutrients.

Can I lose weight easier by eating more Russet Potatoes or Potato Skin?

Both Russet potatoes and potato skins can be part of a healthy weight loss diet when consumed in moderation. However, potato skins are higher in fiber and nutrients compared to the starchy flesh of the potato. Including more potato skins in your diet can help you feel fuller for longer and support your weight loss goals. Remember to balance your meals with a variety of nutrient-dense foods for overall health and weight management.

Should I eat more Russet Potatoes or more Potato Skin to gain more muscles while training consistently?

Both Russet potatoes and potato skins can be beneficial for muscle gain due to their high carbohydrate content, which provides energy for workouts. However, the skin of the potato contains more fiber, vitamins, and minerals compared to the flesh, making it a more nutrient-dense option. Therefore, including both the flesh and skin of the potato in your diet can be a good way to support muscle growth while training consistently.

What is the environmental impact of producing Russet Potatoes compared to Potato Skin?

Both Russet potatoes and potato skins have a relatively low environmental impact compared to many other foods. However, producing Russet potatoes may have a slightly higher impact due to the resources required to grow and harvest the larger tubers. Potato skins, on the other hand, are often a byproduct of food processing and can be utilized to reduce food waste. Overall, both options are sustainable choices for a plant-based diet.